MMA Training

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Weight training has come a long way since bodybuilding first introduced us to squats, bench presses, and body part splits.

Now, lifting weights is virtually required to achieve an elite level in almost every sport.

But because of the strong hold that bodybuilding has on how and why we lift weights, many mixed-martial artists are performing ineffective weight training routines as part of their MMA Training.

The goals of bodybuilding and training for MMA are very different - bodybuilding's focus is on size, while weight training for MMA is mainly focused on development of strength, power, and efficient neuromuscular co-ordination.

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Reading stuff on the net - I've seen a lot of MMA Training coaches say something to the effect of, "Tempo doesn't matter, just try to lift the weight as fast as possible."

Unfortunately, this type of blanket statement always leaves out some critical info, and can diminish the results you get from training. Now in my training manuals and most others you'll come across, tempo is written with 3 digits, eg. 213. Here's what this means (we'll use the Bench press as our example exercise):

2 - 2 second eccentric, meaning you lower the weight to your chest for 2 seconds.

1 - 1 second pause, meaning you pause the weight at your chest for 1 second.

X - explosive concentric, meaning you push the bar up as quickly as possible.

Now that you know exactly what tempo is and how it's prescribed, here are 3 secrets to choosing the proper exercise tempo for your goals:

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In terms of MMA training workouts, Randy Couture’s barbell complex is probably the most popular  one you will find online. It has literally hundreds of thousands of views on YouTube.

It’s basically a circuit of barbell exercises where you use the same weight for each exercise and keep moving, non-stop. It’s a decent little routine, but not something you can base your MMA strength and conditioning program around.

First of all, the mma training complex will not develop your strength or power at all.

That’s because you’re only using light weights and you’re working in a circuit. While circuits are good, they must be designed with a goal in mind.

What you will develop is some anaerobic endurance and grip strength, that’s about it.

It might be good to do this at the end of a workout or as a warmup, but it shouldn’t be your main method of developing MMA fitness.

Instead, you need an mma workout routine that has distinct phases that improves your strength, power, endurance, and then peaks you for your fight.

This requires a complete plan designed specifically for MMA fighters by someone who trains fighters.

As a fighter, you’ve got to deal with your boxing, jiu-jitsu, wrestling, muay thai training, maybe some karate (thanks Lyoto), on top of your general strength and conditioning mma training work.

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Barely any MMA fighters (or anyone in the gym) trains their single-leg balance. Single-leg balance is key for a mixed-martial artist because you'll often be caught in situations requiring you to balance on one leg, such as when an opponent grabs your leg in a single-leg.

One thing you don't want to do (unless you're rehabbing an injury) is focus on standing on unstable things like BOSU balls, discs, or foam rollers. These tools don't do anything for performance and limit the strength you can build.

You might think they're great for balance, but the truth is, the ground doesn't move under you, you move over the ground, so it's a different neuromuscular pattern that doesn't transfer over to a real life situation.

So what kind of exercises do you want to do as part of your MMA Training?

Check out videos of 3 of them here: